What are the principles of muscle building

Muscle building is a sport that many young people are pursuing nowadays, because building muscles can not only strengthen the body, but also show a perfect figure. Therefore, having a perfect figure is also what everyone dreams of. Then let us introduce the principles of muscle building in detail. There may be many friends who do not care about the order or principles of muscle building when exercising. In fact, if you pay more attention to these aspects, you can get better exercise.

The basic characteristics of human muscles are contraction and relaxation. When they contract, their length shortens and their cross-section increases; when they relax, their length increases and their cross-section decreases. Muscle contraction and relaxation are both controlled by the central nervous system, so when doing muscle strength exercises, you must follow the following ten principles:

Ten principles you must master to build muscle

First: muscle building options

The human body has more than 500 "skeletal muscles", so when exercising, you should focus on the key points, mainly those large muscles that play a dominant role in daily living skills. For example, large muscles such as the trapezius, latissimus dorsi, deltoid, pectoralis major, biceps brachii, triceps brachii, gluteus maximus, quadriceps femoris, biceps femoris, triceps femoris, semitendinosus, semimembranosus and soleus. Strengthening the training of these muscles can not only improve life skills, but also develop muscles and build a healthy body.

Second: How many times a week should you exercise?

On the basis of insisting on comprehensive exercise and developing physical fitness, muscle training should not be less than 2-3 times a week. Otherwise, it will be difficult to build up the physical effects required by the muscles and the goal of developed muscles and a fit body cannot be achieved.

Third: Duration

The total time for practicing in sequence should be controlled within 30-60 minutes. The rest time between each set should be 2-3 minutes. When practicing sequentially, the muscle groups being trained should complete 10-12 movements within 60-80 seconds, and go all out, so that the muscle groups being trained can fully stretch and contract and better enhance muscle strength and elasticity.

Fourth: Practice intensity

In each set or exercise, the muscle groups being trained should bear a gradually increasing load intensity within 60 to 80 seconds and reach a certain degree of fatigue to achieve the best results.

Fifth: Practice speed

During each set or exercise, try to avoid rapid repetition and alternate between fast and slow movements. Because the momentum generated by rapid repetition will greatly exceed the muscle's ability to withstand the load, it is easy to cause muscle or ligament damage.

Sixth: Practice density

After fully completing the warm-up exercises, you should complete 8-10 exercises within 20 to 30 minutes, with minimal rest between each exercise. This will not only develop your muscles, but also improve the functions of your cardiovascular and respiratory systems.

7. Range of motion

During each set or exercise, the muscle groups being trained should be stretched and contracted to the maximum extent, and there should be a slight pause when the muscles are contracted to the maximum extent, in order to create conditions for the muscles to fully stretch during the next movement, so as to maximize the benefits of the muscle groups being trained.

Eighth: Standards of Action

For each movement practiced, the origin of the muscle should be pressed close to or approached to each other, and the external force applied should make the direction of muscle pulling opposite. For example, in addition to push-ups, exercises to develop the triceps include behind-the-neck curls, heavy bench presses, handstand splits, hip flexions and extensions, martial arts punches, shot puts, and other movements, all of which can achieve the goal of developing the triceps. Although the body postures and additional external forces of these movements are different, they can make the starting and ending points of the triceps close to each other, and the external forces applied are opposite to the pulling direction of the triceps.

Ninth: Muscle stretching exercises

When developing muscle stretching exercises, the origin and insertion points of the muscles should be separated as far as possible. For example, movements such as leg stretching, straight leg kick, straight leg stretch, backward leg stretch, side kick, splits, bridge, etc., all help to stretch muscles and ligaments. Therefore, when practicing these movements, try to move them with a larger amplitude and apply appropriate strength so that the starting and ending points of the muscles in the relevant parts can be separated farther.

10. Muscle Load

From the perspective of sports physiology, the physiological adaptability of muscle tissue is slow, so the muscle load should be increased gradually. For example, if one week is taken as a cycle, the incremental amount in the next week should not exceed 5% of the previous week, otherwise it will cause damage.

We have mainly introduced the principles of muscle training in detail above. In fact, muscle training is also very particular. Only by following certain principles to train muscles, I believe you will get twice the result with half the effort. So, it is better to take action immediately. In order to have a perfect body, follow the steps above and exercise together!